Tricep Workouts For Bigger And Stronger Arms

Triceps come behind biceps anatomically, located as they are on the back of your upper arms. But they also lag behind the precious “guns” on most trigger-happy lifters’ priority list.

“When it comes to appearances, every guy wants to improve what he sees in the mirror, which leaves a lot to be neglected,” says Tim Walker, founder of London’s Evolve Fitness, which conjures up more astonishing body transformations than a Hogwarts transfiguration class. “Even though your triceps make up two-thirds of your arms, they most definitely do not get 66 per cent of the attention, or even half for that matter. It makes no sense to neglect your triceps if you want bigger guns, as they are most of your arms.”

Aside from the principal objective of straining shirt sleeves, your triceps are also secondary movers in the bro-loved bench press and any kind of overhead press. “If you strengthen all the links in the chain then you will become stronger in that movement,” says Walker. “So if you pay more attention to your triceps, then those big lifts will get bigger.”

The mistake that most men make when they do actually train triceps, according to Walker, is repetition. “This is especially bad for triceps because they have three different heads – long, medial and lateral – and each part needs stimulation and variety.” That could come from exercise selection or time under tension. “If you’re smashing out ten reps in ten seconds, that’s not long for the muscle to be working,” says Walker. “Make sure you feel each rep from start to finish and squeeze hard when you lock out.”

Based on the principles of legendary strength coach the late Charles Poliquin, this varied, spicy tricep workout from Walker will pep up your tired routine. A word of advice (or perhaps a warning) the “eccentric” or lowering portion should be slow and controlled throughout. Yes, even on the sets of 16.